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Sardine Tacos

Written by
Irma Jennings, INHC
Uploaded
July 25

https://food4healthybones.com

Sardine Tacos

Sardine tacos with mango salsa combine the rich, savory flavor of sardines—an excellent source of protein and naturally high in calcium thanks to their edible bones—with the bright, refreshing sweetness of fresh mango salsa. These tacos provide a nutrient-dense meal that supports bone health and muscle strength while delivering a vibrant mix of textures and flavors.
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Prep Time 15 minutes
Total Time 15 minutes
Course Appetizer, Dinner, Lunch
Cuisine Mexican
Servings 4
Calories 164 kcal

Equipment

  • 1 blender
  • 1 bowl

Ingredients
  

Sardines

  • 1 can sardines with bones and skin- drained
  • 1 tbsp olive oil
  • 1 tbsp lime juice
  • 1/4 tbsp cumin
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/2 cup salsa
  • 1/4 cup mango chopped and added to the salsa

Avocado Dressing

  • 1/2 avocado
  • 1/4 cup Greek yogurt
  • 1 1/2 tbsp lime juice
  • 1/8 tsp salt
  • 1/4 cup cilantro

Instructions
 

Sardines

  • Mix together the sardines, cumin, chili powder, smoked paprika, lime juice and salt.

Avocado Sauce

  • Add the Greek yogurt, lime juice, cilantro and salt
  • Blend until smooth
  • Add the avocado, Greek yogurt, lime juice, cilantro and salt.Blend until smooth.TacosLayer the tacos with salmon, salsa and avocado sauce.
  • Blend until smooth

Tacos

  • Layer the taco with sardines, salsa and avocado sauce.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 164kcalCarbohydrates: 7gProtein: 10gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gCholesterol: 45mgSodium: 392mgPotassium: 393mgFiber: 3gSugar: 3gVitamin A: 514IUVitamin C: 10mgVitamin D: 2µgVitamin E: 2mgVitamin K: 13µgCalcium: 153mgIron: 2mgMagnesium: 30mgPhosphorus: 199mgSelenium: 18µgZinc: 1mg
Keyword mango, salsa, sardines, taco
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Roasted Mexican Cauliflower with Pepitas

This oven-roasted cauliflower is easy and delicious. The olive oil caramelizes the florets and they are baked to crisp-tender perfection. The best thing about this recipe is that adding the spices and pepitas gives it a wonderful Mexican flavor.
Adapted from: Cookie and Kate
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Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Side Dish
Cuisine Mexican
Servings 4
Calories 122 kcal

Equipment

  • 1 knife
  • 1 bowl
  • 1 baking pan

Ingredients
  

  • 1 cauliflower large head
  • 2 tbsp olive oil extra virgin
  • 1/4 tsp fine sea salt
  • 1/8 tsp black pepper ground
  • 1/2 tsp cumin ground
  • 1/4 tsp chili powder
  • 1/4 cup raw pepitas
  • 1 tsp cilantro finely chopped
  • 1/2 tsp lime zest

Instructions
 

  • Cut the cauliflower into bite sized pieces and coat with the olive oil
  • Sprinkle the cauliflower with cumin and chili powder and toss until well blended
  • Arrange the cauliflower in an even layer and bake for 15 minutes
  • Remove from the oven, toss, and sprinkle the pepitas over the cauliflower
  • Return the cauliflower to the pan and bake for another 10-15 minutes
  • Sprinkle the cauliflower with cilantro and lemon zest.
  • Serve and enjoy!

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

oxalates: 2.7mgCalories: 122kcalCarbohydrates: 8gProtein: 4gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.003gSodium: 191mgPotassium: 470mgFiber: 3gSugar: 3gVitamin A: 43IUVitamin C: 69mgVitamin E: 1mgVitamin K: 27µgCalcium: 37mgIron: 1mgMagnesium: 46mgPhosphorus: 114mgSelenium: 1µgZinc: 1mg
Keyword cauliflower, chili, cumin, pepitas
Tried this recipe?Let us know how it was!

https://food4healthybones.com

Salmon Tacos

Fish wrapped in tortillas has been eaten in coastal areas of the Americas for a very long time. But the quintessential modern fish taco originated in Baja California on the north-west coast of Mexico. Try my version of Salmon Tacos that is high in protein, calcium, magnesium and potassium.
No ratings yet
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Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 15 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine Mexican
Servings 2
Calories 450 kcal

Equipment

  • 1 blender
  • 1 bowl

Ingredients
  

Salmon

  • 1 can salmon wild caught, skin on with bones, drained
  • 1/2 Tbsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1 Tbsp olive oil
  • 1 Tbsp lime juice

Avocado Sauce

  • 1/2 avocado
  • 1/4 cup Greek Yogurt
  • 1 1/2 Tbsp lime juice
  • 1/8 tsp salt
  • 1 cup cilantro if you can't eat cilantro replace with parsley
  • 1/2 cup salsa purchase your choice of salsa

Tacos

  • 4 taco shells use corn if gluten free or flour if not

Instructions
 

Salmon

  • Mix the cumin, chili powder, smoked paprika, and garlic powder in a bowl.
  • Drain the salmon and add to the bowl.

Avocado Sauce

  • Add the avocado to a blender.
  • Add the Greek yogurt, lime juice, cilantro (or parsley) and salt.
  • Blend until smooth.

Tacos

  • Layer the tacos with salmon, salsa and avocado sauce.

Notes

Recipe Inspired from A Couple Cooks.
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 450kcalCarbohydrates: 28gProtein: 27gFat: 27gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 56mgSodium: 722mgPotassium: 1113mgFiber: 7gSugar: 5gVitamin A: 1393IUVitamin C: 14mgVitamin E: 4mgVitamin K: 45µgCalcium: 113mgIron: 3mgMagnesium: 87mgPhosphorus: 357mgSelenium: 41µgZinc: 2mg
Keyword Salmon, salsa, tacos
Tried this recipe?Let us know how it was!

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Irma Jennings, INHC - Osteoporosis Patient Navigator

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